Do you ever feel delayed muscle onset soreness after a long day workout? If yes, you must try different ways to relieve your soreness and pain. Muscle recovery after hard work requires a proper technique. Such techniques take some time to recover appropriately.
Stretching for a few seconds helps to alleviate the pain and soreness and speed up muscle recovery. You may also increase your nutrient intake, drink lots of water, and do a proper warm-up and cool-down session. No doubt, these techniques maximise muscle recovery.
But many alternative ways to maximise muscle recovery after a hard workout. Massage is one of the techniques to enhance muscle recovery after a workout. There are four types of massage: relaxation, shiatsu, self Massage, and deep tissue massage.
Deep tissue massage through a massage ball trigger point has the best outcome compared to others. Have you an idea about the advantages of deep tissue massage? Let's have a look.
What are the benefits of deep tissue massage for exercise recovery?
Are you familiar with the terms clinical massage or orthopaedic massage? These are the standard terms used for deep tissue massage. Most therapists do not recommend deep tissue massage after a workout because it is an intense form of massage and may worsen inflammation.
It is better to perform it on an alternative day of training. Always remember that deep tissue massage performs during the exercise, not post-workout. Here are some expected benefits:
Muscle Recovery
It is one of the most significant benefits of deep tissue massage. Because when deep pressure applies to the skin. It breaks the cramped area and allows blood to flush at speed. As a result, the cells are enriched with oxygen and nutrients.
When the muscle cells get nourishment, they recover at a more incredible rate. Along with this, massage also releases mitochondria and other organelles that release ATP. More organelles mean more ATP, which means more energy to heal the muscles.
Feel Relax
When the therapist applies deep pressure, it exaggerates the pain at that time, but after some time, you feel relaxed. Have you ever wondered why this happened? There are two reasons: the physical aspect of the deep tissue massage.
The second one is the release of chemicals that act as a cocktail of wellness when pressure is applied to the vagus nerve.
When a chemical like acetylcholine comes from nerves to the bloodstream, it stimulates the release of endorphins.
Oxytocin is also released to give a feeling of pleasure. So the compound of endorphin and oxytocin, along with a sense of happiness, rejuvenates the tearing muscles and enhances muscle recovery. Dopamine also releases feelings of joy.
Releases knots
Do tension knots annoy you? They do. But don't worry. Deep tissue massage with a massage ball trigger point helps to work out all your knots. When you get a massage, it lengthens your muscles which is an excellent physical sign. Chemicals like endorphins also release that reduce tension.
Decreases inflammation
Inflammation occurs as a protective mechanism resulting in injury. Around the healing tissue, a cushion forms that, instead of protection, cause problems. Like it starts pressing the nerves, damaging the cells and tissues.
The deep friction massage helps to reduce inflammation and hence prevents further damage. Cytokines are also released that regulate the symptoms like pain, fever, and swelling.
Is it better to get a massage before or after exercise?
There are apparent benefits of massage. Massage eases pain, reduces swelling, and above all, releases tension in muscles. So massage enhances muscle recovery after a challenging workout.
So everyone needs clarification about whether a pre-workout massage is best or post-workout. Let's look deep to know the advantages of each massage.
Pre-workout Massage:
The pre-workout massage should be light and gentle; otherwise, it causes pain and soreness. The benefits of pre-workout massage are
Muscles get a Warm-up.
Increases flexibility
It reduces stress and anxiety
You become more concentrated on your work
Post-workout Massage:
Post-work massage can be of any type, whether a deep tissue or myofascial release. As it is merely done with the sole purpose of reducing soreness. Advantages are:
It reduces delayed muscle onset soreness
Lessen the pain
Reduces the inflammation to Maximize muscle recovery
So it's better to do a pre-workout and post-workout massage according to your needs.
Is myofascial release good for muscle recovery?
Myofascial release is one of the best techniques to speed up muscle recovery. As visiting the therapist is heavy on the pocket, people prefer to do a self-massage. Many tools like massage ball trigger points are available in the market.
Myofascial release is good for muscle recovery. Do you want to know how this self-massage helps? Have a look at below advantages
Increase Mobility
Myofascial massage helps you in increasing mobility. Because it can achieve a maximum pain-free range of motion, it also reduces the chances of injury, which allows you to do more workouts. So what are you waiting for? Go and enjoy your best massage.
Increase Blood Flow
When the knots form due to strenuous workouts, they hinder blood flow. Myofascial helps to release that knot and relaxes blood flow to the affected area. As a result, highly nutrient blood reaches the site and enhances muscle recovery.
Boost Up Immune System
The immune system is the central system of our body. This system helps to keep infection away. But after the workout, the lymphatic flow becomes sluggish when the fascia gets pulled. So the myofascial releases lymphatic circulation and hence muscle recovery.
Three best myofascial releases you can do at home
Myofascial release is specialised to release muscles at home to maximise muscle recovery. But sometimes, the injury occurs in areas that need relief but can't take us there, like the back. Then what? Of course, we need some tools.
Here are three best ways or tools that be used used for self-myofascial release at home
Massage Ball
There are a variety of massage balls available in the market. Some are soft, and some are hard. Some are small in size for foot arches and neck trigger points. At the same time, large sizes are designed for back and leg muscles.
Foam Rollers
Foam rollers have multiple advantages. They are used in a regular workout as well. Their function is to remain flexible and hence increase mobility.
Ergonomic Massage Canes
Ergonomic massage canes are designed for the upper body, like the shoulder, neck, or torso. Their purpose is to release the tension in muscles. They are ergonomically designed to release muscles.
Final Verdict
After a heavy workout, when muscles get sore, the different types of massage help to alleviate the pain and soreness. For this purpose, massage balls are frequently used for muscle recovery after a hard workout.
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